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Protein Intake Calculator
Set goal & activity — get instant daily protein targets
Units
SedentaryLightMod.ActiveV.ActiveAthlete
Primary Goal
Auto-adjust factor
Typical healthy range: 1.2–2.2 g/kg (use the slider to fine-tune).
Daily Protein Target
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Per Meal
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Cal. from Protein
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g/kg · g/lb
Recommended Band: 1.2–1.6 g/kg
Everyday Equivalents (approx.)
Chicken breast~31g/100g—
Paneer~18g/100g—
Tofu~8g/100g—
Eggs~6g/egg—
These are illustrative equivalents and not a prescription. Adjust for your preferences, total calories, and any medical guidance.
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Frequently Asked Questions
How much protein do I need?
It varies significantly. A sedentary person needs about 0.8g per kg, while an athlete might need up to 2.2g per kg of body weight.
Can I take too much protein?
Yes. Excessive protein intake over a long period can strain the kidneys and lead to dehydration. Stick to recommended ranges.
Is protein only for athletes?
No. Protein is essential for everyone. It is the building block for bones, muscles, cartilage, skin, and blood.
What are good protein sources?
Excellent sources include eggs, chicken breast, fish, lentils, beans, tofu, Greek yogurt, and whey protein supplements.